ADHD and Sleep in Children

We know that people with ADHD have sleeping difficulties, most commonly, Delayed Sleep Phase Disorder. Research on children specifically can help us understand how that develops (or if it is innate) and that can lead to better understanding how and when to intervene.

This study on NIH uses information from several studies with mixed results. The authors say:

Almost half of the 18 selected investigations did not find differences between sleep architecture of children with ADHD and controls. Five studies observed that children with ADHD show a longer Rapid Eye Movement (REM) sleep duration than controls. Eight studies included microstructural measures. Remarkable alterations in sleep microstructure of ADHD are related to slow wave activity (SWA) and theta oscillations, respectively, during Non-REM (NREM) and REM sleep. Specifically, some studies found higher SWA in the ADHD group than controls. Similarly, higher theta activity appears to be detrimental for memory performance and inhibitory control in ADHD. These patterns could be interpreted as a maturational delay in ADHD. Also, the increased amount of these activities would be consistent with the hypothesis that the poor sleep could imply a chronic sleep deprivation in children with ADHD, which in turn could affect their cognitive functioning.

We all know that chronic sleep deprivation is a problem. with Delayed Sleep Phase Disorder, we know what to do to fix it:

1. off blue light devices an hour before bed (and blue light blocking glasses earlier can help too)

2. Melatonin 3 hours before bedtime

3. blackout curtains (and a sleep mask can help, even the light from a clock can lead to fragmented sleep. Get one that is countoured foam so that it doesn't press on eyelids)

4. light box in the morning to help wake you (alarm clock or light box on a timer/on a smartplug)

5. build in dopamine through listening to music to help you get out of bed.

Sweet dreams!